Tag Archives: sleep

Nitty-gritty on Sleep vs. Weight-loss

I think that a good night’s sleep is possibly one of the most singularly unappreciated aspects of living a healthy life. There is a Page – How important is a good night’s sleep? with tons more information on the subject. I stumbled across the following infographic, however, and thought it was particularly interesting.

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Tony

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Filed under good night's sleep, normal weight gain, overweight, sleep, sleep deprivation, Weight, weight loss

Sleepless nights add pounds – Study

An international team of researchers has found that a single sleepless night can alter metabolic processes leading to weight gain and lack of muscle maintenance. In their paper published in the journal Science Advances, the team describes their study of the impact of a sleepless night on several volunteers.

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Prior research has shown that interfering with normal sleep patterns can lead to weight gain—night shift workers, for example, have a tendency to gain weight. But until now, the mechanism responsible for such metabolic changes has not been known. To learn more, the researchers with this new effort enlisted the assistance of 15 adult volunteers. Each volunteer was tested in a lab on two separate occasions. One of the occasions was after getting a good night’s sleep, the other was after the volunteer had stayed up all night. Each submitted blood, fat and muscle samples, which the researchers then studied looking for differences.

They found differences in gene activity linked to the production of proteins associated with lipid absorption and cell proliferation in the volunteers between the two visits. More specifically, they found that when volunteers missed a night of sleep, they had elevated levels of both metabolites and proteins that are involved in the process of storing fat. They also experienced a breakdown of proteins that are involved in muscle buildup and repair. The researchers also found that missing a single night of sleep caused changes to genes that have been associated with a type of inflammation linked to the development of type 2 diabetes and obesity.

The team reports that they do not know how long the metabolic changes lasted after the volunteers returned to normal sleep patterns. But they point out that their study shows that sleep serves more functions than previously thought—it is not just to rejuvenate the brain or to conserve energy, it also plays a role in overall metabolism. They suggest more study is required to determine if such changes due to episodic sleep disruptions become long-term.

To read further on the value of sleep check out my Page – How important is a good night’s sleep?

Tony

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Filed under good night's sleep, normal weight gain, sleep, sleep deprivation, Weight, weight control, weight gain

Sleep loss linked to late time snacking, junk food cravings, obesity, diabetes

Nighttime snacking and junk food cravings may contribute to unhealthy eating behaviors and represent a potential link between poor sleep and obesity, according to the University of Arizona Health Sciences.

Nighttime snacking and junk food cravings may contribute to unhealthy eating behaviors and represent a potential link between poor sleep and obesity, a study by University of Arizona Health Sciences sleep researchers stated.

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The study was conducted via a nationwide, phone-based survey of 3,105 adults from 23 U.S. metropolitan areas. Participants were asked if they regularly consumed a nighttime snack and whether lack of sleep led them to crave junk food. They also were asked about their sleep quality and existing health problems. Continue reading

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Filed under circadian cycles, diabetes, good night's sleep, junk food, obesity, sleep, sleep deprivation, Snacking

Lack of sleep may be linked to risk factor for Alzheimer’s disease – Study

This is kind of a yin/yang thing with exercise vs rest. Just as I write about the myriad benefits of exercise regularly here, it seems there are almost as many ways that not getting enough sleep damages us. If you would like to learn more, check out my Page – How important is a good night’s sleep?

Losing just one night of sleep led to an immediate increase in beta-amyloid, a protein in the brain associated with Alzheimer’s disease, according to a small, new study by researchers at the National Institutes of Health (NIH). In Alzheimer’s disease, beta-amyloid proteins clump together to form amyloid plaques, a hallmark of the disease.

While acute sleep deprivation is known to elevate brain beta-amyloid levels in mice, less is known about the impact of sleep deprivation on beta-amyloid accumulation in the human brain. The study is among the first to demonstrate that sleep may play an important role in human beta-amyloid clearance.

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“This research provides new insight about the potentially harmful effects of a lack of sleep on the brain and has implications for better characterizing the pathology of Alzheimer’s disease,” said George F. Koob, Ph.D., director of the National Institute on Alcohol Abuse and Alcoholism (NIAAA), part of the National Institutes of Health, which funded the study.

Beta-amyloid is a metabolic waste product present in the fluid between brain cells. In Alzheimer’s disease, beta-amyloid clumps together to form amyloid plaques, negatively impacting communication between neurons.

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Filed under Alzheimer's disease, Alzheimer's risk, dementia, good night's sleep, sleep, sleep deprivation, Uncategorized

Do Sleep Habits Change for Seniors?

With 10,000 baby boomers becoming 65 every day, the question of sleep becomes highly relevant. The Washington Post says, “Scientists have also discovered the role of telomeres in aging. These are caps on the ends of strands of DNA that protect a cell’s genetic material when it divides. But they get a little shorter with each division, and once they get too short, a cell can no longer function normally. Older people have shorter telomeres, but so do people with high stress and poor sleep habits.”

First of all the myth that seniors need less sleep is – a myth. Dr. Michael W. Smith of WebMD offers the following definitive answer, “As children and adolescents, we need more sleep than we do as young adults. But by our senior years, we need the same seven to nine hours a night we did as teens.” 
On the other hand, the nature and quality of sleep does change as we age.

sleep_puppy_iStock_000015227531MediumHrayr P. Attarian, MD, in a talk before Northwestern Memorial Hospital’s Healthy Transitions Program® said that although we get less sleep as we age, we need the same amount. Older people take slightly longer to fall asleep than younger ones. Also, sleep efficiency falls as we age. The 18 to 30 year olds have 95 percent sleep efficiency; 31 to 40 year olds enjoy 88 percent sleep efficiency; 41 to 50 year olds have 85 percent sleep efficiency and 51 to 70 year olds are down to 80 percent sleep efficiency.

So the bottom line seems to be seniors need as much asleep as ever, but they have a harder time achieving it.

Medications play a part in senior sleep habits, too. As we age we often need more medications to get us through the day and night. Dr. Attarian warned about Tylenol and Advil PM specifically. He said that they worsen prostate conditions in men and that they impair reflexes in both sexes into the next day.

To read further on sleep, check out my page How Important is a good night’s sleep.

Tony

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Filed under aging, aging brain, baby boomers, good night's sleep, seniors, sleep, sleep deprivation, successful aging

2018 Physical Activity Guidelines Advisory Committee Submits Scientific Report

Eat less; move more; live longer has been the mantra of this blog for years. I am always gratified to see those sentiments echoed elsewhere. The latest version comes from the government of all places and it dwells particularly on the aspect of exercise.

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The 2018 Physical Activity Guidelines Advisory Committee, a group of nationally recognized experts in physical activity and public health, has submitted its recommendations to the U.S. Department of Health and Human Services (HHS) Secretary and disbanded.

The 2018 Scientific Report reinforces the recommendations included in the 2008 Physical Activity Guidelines that physical activity reduces the risk of a large number of diseases and conditions. In addition to disease prevention benefits, the Scientific Report includes findings that regular physical activity provides a variety of benefits that help people sleep better, feel better, and perform daily tasks more easily. The Committee also found that some benefits happen immediately, on the same day a single bout of physical activity is performed.

Expanding on findings from the Advisory Committee Scientific Report, 2008, the 2018 Committee identified health benefits of physical activity that had not been previously identified including:

Improved bone health and weight status for children ages 3 to 5
Improved cognitive function for children ages 6 to 13
Decreased risk of certain cancers, dementia, and excessive weight gain for adults
Improved quality of life and sleep for adults
Reduced feelings of anxiety and depression in adults
Additional benefits for specific population including older adults, women who are pregnant or postpartum, and individuals with pre-existing medical conditions

Additionally, the Committee found strong or moderate evidence that more time spent in sedentary behavior is related to greater all-cause mortality, cardiovascular disease mortality and incidence, type 2 diabetes incidence, and the incidence of certain cancers.

Get Involved: The Department has published the 2018 Physical Activity Guidelines Advisory Committee Scientific Report online and the public is encouraged to view the Scientific Reportand provide written comments to the federal government at https://health.gov/paguidelines/pcd. The comment period will be open until 11:59 pm E.T. April 2, 2018.

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Filed under aging, aging brain, brain, brain function, brain health, cognition, successful aging

14 Reasons to disconnect on the weekend – Infographic

As an old retired guy, I have to look backwards to remember the intensity of the engagement I felt when I was in the working world. I remember that I considered going to sleep an intrusion on my productive day. I often failed to get a good night’s sleep. Ditto on weekends, you could usually find me in the office on Saturdays. Turns out that neither of those actions was wise.

I am now in my 18th year of retirement. I have been writing this blog for nearly eight years. I think one of the best posts I have done is my Page – How important is a good night’s sleep? I hope you will check it out. Recharging is one of the best and healthiest activities there is for our brain and body. A kind of corollary of not enough sleep is that prolonged sitting hurts us. You can check out my Page – Do you know the dangers of too much sitting? for more details.

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Less than 8 hours of sleep psychologically dangerous – Study

I have written extensively about how important a good night’s sleep is to living a healthy life. Now, it seems there are potential psychological vulnerabilities, too. I will give the link at the end of post.

Sleeping less than the recommended eight hours a night is associated with intrusive, repetitive thoughts like those seen in anxiety or depression, according to new research from Binghamton University, State University of New York.

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Binghamton University Professor of Psychology Meredith Coles and former graduate student Jacob Nota assessed the timing and duration of sleep in individuals with moderate to high levels of repetitive negative thoughts (e.g., worry and rumination). The research participants were exposed to different pictures intended to trigger an emotional response, and researchers tracked their attention through their eye movements. The researchers discovered that regular sleep disruptions are associated with difficulty in shifting one’s attention away from negative information. This may mean that inadequate sleep is part of what makes negative intrusive thoughts stick around and interfere with people’s lives . Continue reading

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Why sleep deprivation affects each of us differently

Regular readers know that I am an old man and very highly value a good night’s sleep. That is not the way I felt 20 years ago when I was in the working world. In those days I felt strongly that sleep was an intrusion on my life and activities and resented having to do it. I got a little wiser as the years went by. Please check out my Page – How important is a good night’s sleep? for significantly more details on this very important aspect of living a long healthy life.

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Losing sleep in favor of some good holiday fun a few times each year is nothing to worry about, but chronic sleep deprivation can have adverse health effects. Some of us are affected more than others, however, and new research helps us understand why.

For some of us, it may be harder to perform certain cognitive tasks after a sleepless night.

With 50 to 70 million adults in the United States having a “sleep or wakefulness disorder,” the Centers for Disease Control and Prevention (CDC) consider sleep deprivation a “public health concern.”

Sleep loss is especially alarming given its status as a significant risk factor for traffic accidents and medical mishaps, as well as posing a danger to one’s health.

Insufficient sleep could increase the risk of high blood pressure, diabetes, obesity, and cancer, among others conditions.

Cognitively, sleep deprivation has a wide range of adverse effects. In fact, the CDC report that 23.2 percent of U.S. adults aged 20 and above have trouble concentrating, and another 18.2 percent say that they have trouble remembering things as a result of losing sleep. Continue reading

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Filed under aging brain, brain, brain function, brain health, good night's sleep, sleep, sleep deprivation

Eating Fish every week linked to better sleep, higher IQ – Study

Children who eat fish at least once a week sleep better and have IQ scores that are 4 points higher, on average, than those who consume fish less frequently or not at all, according to new findings from the University of Pennsylvania published in Scientific Reports, a Nature journal.
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Previous studies showed a relationship between omega-3s, the fatty acids in many types of fish, and improved intelligence, as well as omega-3s and better sleep. But they’ve never all been connected before. This work, conducted by the School of Nursing’s​​​​​​​ Jianghong LiuJennifer Pinto-Martin and Alexandra Hanlon and Penn Integrates Knowledge Professor Adrian Raine, reveals sleep as a possible mediating pathway, the potential missing link between fish and intelligence. Continue reading

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Daylight Saving Time “fall back” doesn’t equal sleep gain – Harvard

Don’t forget to set your clock back tonight before you go to sleep.

Daylight Saving Time officially ends at 2:00 am this Sunday. In theory, “falling back” means an extra hour of sleep this weekend.
Winston Churchill once described Daylight Saving Time like this: “An extra yawn one morning in the springtime, an extra snooze one night in the autumn… We borrow an hour one night in April; we pay it back with golden interest five months later.”

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That’s an overly optimistic view. In reality, many people don’t, or can’t, take advantage of this weekend’s extra hour of sleep. And the resulting shift in the body’s daily sleep-wake cycle can disrupt sleep for several days, according to Anthony Komaroff,M.D., Executive Editor, Harvard Health Letter.

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Sorry, I couldn’t resist this one.

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The dark side of blue light – Harvard

Elsewhere in the blog I have written repeatedly about the how valuable it is to get a good night’s sleep. For a full rundown, please check out my Page – How important is a good night’s sleep?

In the meantime, here is an excellent study from Harvard Medical School on our vulnerability to our evening illumination.

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Exposure to blue light at night, emitted by electronics and energy-efficient lightbulbs, harmful to your health.

Until the advent of artificial lighting, the sun was the major source of lighting, and people spent their evenings in (relative) darkness. Now, in much of the world, evenings are illuminated, and we take our easy access to all those lumens pretty much for granted.

But we may be paying a price for basking in all that light. At night, light throws the body’s biological clock—the circadian rhythm—out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity. Continue reading

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Little things mean a lot

Here is a list of simple things that can make your life run better and make you a healthier person. Take it from an old guy who is still in there kicking.

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Filed under Exercise, exercise benefits, good night's sleep, happiness, sleep

Give Yourself More Credit for Doing These Things

There are some really nice positive ideas here. What seem like little things often count plenty in the big picture.

Tony

Our Better Health

Let’s do a roll call: who here has been giving themselves a hard time lately? If this is you, it’s time to cut yourself some slack! You may not realize it, but there are countless things you accomplish every day that are absolutely praiseworthy.

No, really! If we don’t give ourselves credit for the small stuff, how can we feel comfortable patting on ourselves when we accomplish something massive?

The next time you start doubting yourself and your capabilities, reflect on this list as a reminder of all that you do that is right as rain. And give yourself some credit – you really deserve it.

1. Catching Some ZZZs

Getting enough sleep every night is not an easy feat! Whether we’re a working parent of triplets or someone who is struggling with managing their anxiety levels, the fact that we get as many ZZZs as we can is a…

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Filed under good night's sleep, Positive Psychology, positive thinking, positivity, sleep, sleep deprivation

5 Habits that work for weight loss – Harvard

I think that deciding to live a healthy life is a far more rewarding goal than ‘losing a few pounds.’ Unfortunately, I think peoples’ eyes glaze over contemplating the general idea of living a health life. Whereas, lopping off a few offending pounds resonates. Statistics show that 60 percent of us are overweight and half of those folks are outright obese. So, we need to know some weight loss techniques. I think Harvard does a good job on this list from the Harvard Heart Letter.

1. Make time to prepare healthy meals

Home-cooked food tends to be far lower in calories, fat, salt, and sugar than restaurant food and most processed food. But it takes time and effort to choose recipes, go to the store, and cook. Take a close look at your weekly schedule to see if you can carve out a few hours to devote to meal planning and shopping, which is more than half the battle, says Dr. Blackburn. It could be on Sunday afternoon or in 15- to 30-minute increments throughout the week. Continue reading

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Poor sleep habits related to dementia

I have written about the value of sleep for some years here. It along with walking are two of the most unappreciated aspects of living a healthy life. You can check out my Page – How important is a good night’s sleep? for more details.

I wanted to share the following video with you as it highlights another aspect of the value of a good night’s sleep.

Dr. Breus is a clinical psychologist, and is known for his expertise on sleep and health. He’s a fellow of the American Academy of Sleep Medicine,.

Poor sleep literally causes dementia. It’s one of the causes, and fixing it is one of the ways you can reverse dementia.

Dr. Breus explains exactly how lack of sleep affects your body and brain, and how disturbances in your sleep cycles can “turn on” the progression of dementia, and cause many other serious health problems too.

The good news is that you can avoid mental and physical disorders that poor sleep causes by following easy, at-home recommendations Dr. Breus will give you to cure sleep disorders and sleep peacefully all through the night.

Tony

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Filed under Alzheimer's, Alzheimer's disease, Alzheimer's risk, dementia, good night's sleep, sleep, sleep aids, sleep monitors